CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Kip Swings/Kipping PU/Strict Pull Ups 10 Empty Bar Muscle Cleans/Front Squats/Hang Squat Cleans (rotate through the variations each round – 1st Kip and MC, etc..) Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Bar Muscle Ups 5 Squat Cleans 155/105 -Simple plan of attack, steady on the Runs, UB on the Bar MU, and singles on the Squat Cleans. Weights and reps can change based on need to keep moving! Strict Pull Ups (maybe sCTB for some) are a good sub for the BMU today WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Pull Ups (any variation) 10 Medball Cleans 20/14 Get Strong Min 45-55 (Weight) Squat Clean EMOM 10 1 Rep Build to a heavy single in 10 reps -You can start at or...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 20-35 (Time) 3 Rounds 20 Alternating Front Rack Lunge 95/65 20 Lateral Bar Burpees 20 Overhead Squats 95/65 15 Min Cap -During any and all rounds you should be able to pick your barbell up and complete at least half of the 20 reps to open each. That might mean you take a couple breaths before doing so, but the weight shouldn’t hold you back beyond that. Lunges can be a step forward or backwards. Scale barbell weight as needed! WELLNESS WOD (Time) 3 Rounds 20 Alternating S-DB Front Rack Lunge 35/20 20 Burpees 20 Goblet Squats 35/30 Get Powerful Min 44-56 (Weight) Every :90 for...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 On :30 Off Row for meters (increase each round) then 9 Burpees 15 V-Ups 21 Air Squats Get Fit Min 18-38 (Checkmark) EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14 -Alternate movements OTM, you should be able to complete your calories and get off the rower ready to transition within the minute. TTB and WB can be broken into multiple sets if needed! An easy way to modify this is you’re not going to get all the reps done in the minute window is to cap your efforts at :45 per movement to allow for transition and short rest. WELLNESS WOD (Checkmark) EMOM 10 12/10 Calorie Row 12 Sit Ups Straight into EMOM 10 12/10 Calorie Row 12 Wall Balls (any weight) Get Strong Min...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats :20 Nose and Toes Hold PARTNER WOD (No Measure) 6 Rounds 4 Bar Muscle Ups 6 Strict HSPU 8 Hang Clean & Jerk 115/75 + 100 Calories on Bike *P1 Works on Metcon, P2 Completes Calories. Switch after completing a full round of Metcon. Once either is finished you can switch working athlete any time. 15 Min Cap Get Powerful Min 46-56 (Weight) Clean n Jerk “Ladder Style” EMOM 10 1 Rep *Increase as you feel comfortable. Start at 60-70% of CnJ maxRead more

CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 100m Run 12 S-Leg DB/KB DL (6/side) 8 Burpee Metcon (5 Rounds for reps) Get Fit 20-40 5 Rounds 2:30 on 1:30 off 400m Run/500m Row Max Deadlifts 225/155 -You realistically should be picking the barbell up for 1 set after each run, maybe 2 small sets in later rounds. Don’t try to cram extra reps into that little window, just earn time by running at a solid pace. If your 400m is much slower than 2:00 on average, consider knocking the distance back by 50-100m as needed. WELLNESS WOD (5 Rounds for reps) 5 Rounds 2:30 on 1:30 off 400m Run Max KB Swings 35/26 Get Strong Min 45-55 (Weight) Deadlift In 10:00 Establish a Heavy Triple -Since you’ve had plenty of volume already through the previous piece, only take 3-5 sets of three in this...Read more